3/6/24

Warmup - Do 2 rounds of:

DB Reverse Fly - 12 reps (light weight)

BB Bench Press - 12 reps at 35% of 1RM

Goblet Squat - 12 reps (light weight)

#1  BB Bench Press - 4 sets

Sets 1,2 and 3 - do 8 reps with a 2 second PAUSE at the bottom of each rep

Start somewhat light then add weight for sets 2 and 3.  Try to finish heavier

than 2/29/24.

Set 4 - regular tempo, as many reps as you can at 70% of 1RM

#2  BB Incline Bench Press (1.5 REP) - 3 sets x 8 reps

Start somewhat light then add weight for sets 2 and 3.

One rep = all the way down, halfway up, all the way down, then all the way up.

#3  This is 6 rounds of continuous work.

Round 1 is A, B, C, D, E and F

Round 2 is B, C, D, E and F

Round 3 is C, D, E and F

Round 4 is D, E and F

Round 5 is E and F

Round 6 is F

A) Goblet Squat                              50 reps

B) Pushup                                       40 reps

C) American Kettlebell Swing         20 reps

D) Inverted Row                              15 reps

E) Burpee                                        12 reps

F) BB Ground to Overhead             3 reps